Hamstrings: Part 1
Foundational Strengthening and Injury Prevention Exercises
Hamstring injuries are one of the most common injuries in recreational and competitive sports! Normal daily activities, training and competition time, and quality of life are significantly impacted, and re-injury rates are high. Research suggests that hamstring weakness and lack of flexibility are modifiable risk factors associated with hamstring injuries. Prevention is key! So let’s get them strong and flexible in this 3 part series! In Part 1, these foundational hamstring exercises are designed to strengthen the hamstrings under isometric, concentric, and eccentric loading, all the different loads they must tolerate successfully to avoid injury.
Supine Hip Bridges with 5-second Hold
- Lay on your back with feet hip width apart and pulled closely in toward the hips.
- Push the hips in the air while driving through the heels and squeezing the glute to start the exercise, holding the top position for 5-seconds. That is one rep!
- Slowly drop the hips to the floor and drive right back up into the elevated hip position, repeating the sequence from #2.
- Perform 3 sets of 10 reps
Supine Hip Bridge Walk-outs
- Lay on your back with feet hip width apart and feet pulled in to the hips.
- Push the hips in the air while driving through the heels and squeezing the glute to start the exercise.
- Slowly walk your feet away from your body while driving the heels into the floor and not allowing your butt to make contact with the floor. Initially, you can walk half way out, and as you get stronger, work toward full extension of the knees and hips (this is hard!)
- When you get to full extension (or partial walk-out), slowly walk the feet back toward the hips while continuing to keep the hips elevated.
- Perform 3 sets of 6 walkouts
Supine Soccer Ball Hamstring Curls
- Lay on your back with legs extended and heels on top of a soccer ball.
- Dig the heels into the ball and elevate the hips off of the ground.
- While hips are elevated, bring the heels closer to the hips while controlling the ball until feet are flat on top of the ball.
- Slowly extend the legs back out until heels are on top of the ball again completing one rep.
- Perform 3 sets of 8-10 reps
Nordic Hamstring Exercise
- From kneeling position (preferably with padding or something soft under the knees), have a partner hold your legs down from behind just above the ankle.
- With your hands just out in front of your chest, slowly lower your torso to the floor while contracting your hamstrings to slow down the movement (Keep the hips fully extended. Stay long and tall).
- Once you can’t hold on anymore, extend the arms to guide the torso down the remainder of the way (into pushup position).
- Push your hips back toward your partner and reset to the top position before the next rep.
- Perform 3 sets of 6-10 reps, trying to use your hands later and later in the controlled fall.
Cook Lift
- Lay on your back with knees up and feet slightly in front of knees.
- Bring one knee up towards the chest hugging it closely while pushing the opposite heel into the floor.
- While driving through your heel, push your hips up while hugging in the knee and hold for a 2-count.
- Slowly descend back to the floor with good control.
- Perform 3 sets of 8-10 reps for each leg.